WOD: Monday, March 19th, 2018 (Burpee Day 44)

Posted March 18, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

KB Goblet Squat Tabata – 2 Minutes
PVC Pass Throughs – 15 Reps
PVC Tempo Overhead Squats – 10 Reps (:03 tempo)

Pre-Game: 4 Rounds

200 Meter Row (12 Calorie Bike)
5 Overhead Squats (ascending weights)
5 Atomic Sit ups (25/15)

Workout: 5-10-15-20-25-20-15-10-5 (Reps)

Overhead Squats (115/80)
Bar Over Burpees

Skill: Double Unders

Work on linking a few reps together, or, linking big sets together

Core: 4 Rounds

20 Long Sit-ups
20 Russian Twists

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Trusts
Couch Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Thruster (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 2 Reps each at 90% of 1RM

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

——————————————————————————————————–

Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

——————————————————————————————————–

Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

Posted in Workout of the Day | Comments Off

Gym Lead Machine